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Tuesday, Sept 21, 2011

 

 

A1) Front Squat (85% 1RM)  @ 20X0 4-6 x 5; Rest 20 seconds

A2) Russian Step Ups (weighted) @ 10X1 8-10 x 5 each leg; Rest 3:00 minutes

Level 1

****B1) Weighted Chin ups @ 30X0 2-3 x 4 (increase load each set); Rest 20 seconds

****B2) Kipping Chin ups 15 x 4 Rest 3 minutes

Level 2

B) Lean Back negative pull ups (buddy assisted)@ 30X0 x 8 reps; x 5 SETS or Ring Rows same tempo Rest 2-3 Min b/t

C) AMRAP SIT UPS IN 2 minutes (anchored with hands on temples)

Laura M. 80

Tom 68

Michael 85

Waz 95

Jennifer 55

Travis 85

Cindy 95

Laura 80

 

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